Are Chips and Salsa Healthy?

Salsas are typically a pretty safe bet. Most are made with healthy ingredients like tomatoes, onions, peppers, and herbs. Others may have fruit, such as mango or pineapple. Still others include things like beans or corn. These foods are low in calories and rich in vitamins and antioxidants. But check labels if you’re watching your sodium, because some salsas can be salt bombs and may have other ingredients that are less than desirable.

The chips are where things can get tricky. Most store-bought chips are fried and loaded with salt, and many are considered to be ultra-processed foods. Different types of chips might seem healthier than others but they’re not always as healthy as they seem.

The best way to ensure that chips and salsa are healthy is to make them yourself. We’ve included some recipes that make great alternatives to store-bought snacks. Prefer to pick up chips and salsa at the store? We have answers to some of the most common questions about how healthy different types of chips are, since they’re the biggest culprit in making chips and salsa a less-than-healthy snack option.

With such a wide range of chips on the market, here’s some insight into how healthy different types of chips may be:

• Are tortilla chips healthy? Since tortilla chips are so popular, there are many types to choose from. If you find tortilla chips that are baked instead of fried or have less salt and fat than traditional chips, they’ll be healthier for you. 
• Are corn chips healthy? Corn isn’t bad in and of itself, but many corn chips are fried and may have a lot of salt added for flavor. Blue corn chips may sound healthier, and they do have slightly more antioxidants than white or yellow corn chips. Wondering if blue corn chips are healthy? The answer is that they’re not really healthy if they’re fried like other types of corn chips. 
• Are veggie chips healthy? Most store-bought veggie chips are still fried and contain very little in the way of real vegetables. They might look colorful, but they often have the same calories and fat as regular chips.
• Are sweet potato chips healthy? Sweet potatoes are high in fiber and vitamin A, but if the chips are fried and salted, they’re still not the best choice.
• Are plantain chips healthy? Plantains contain potassium and fiber, which is good for you, but plantain chips are usually fried and salted, just like most other chips.
• Are pita chips healthy? Pita chips may seem like a smart swap, since many are baked instead of fried. But most commercial brands still use a lot of oil and salt. Whole grain versions can be better, but check labels for nutrition information.
• Are protein chips healthy? These chips often contain added protein from sources like pea or whey protein. They may help with satiety, but many still have added fats, flavorings, and sodium. 

If you love chips and salsa, there’s no reason to give them up. Just follow some of these tips or try one of our delicious recipes:

• Make your own chips. Thinly slice corn tortillas, pita bread, sweet potatoes, plantains, or even apples. Brush or spray lightly with olive oil and bake or air fry. Season with spices such as cumin, cayenne, or cinnamon for extra flavor. This cuts down on fat and salt.
• Choose baked or low-sodium versions. Look for store-bought chips with simple ingredients and minimal oil, salt, sugar, or preservatives. Check labels, don’t just go by the marketing claim on the front of the package.
• Bulk up your jarred salsa. Add beans, corn, or chopped avocado to store-bought salsa to boost fiber and healthy fats while reducing the amount of sodium per serving.
• Watch your portions. If you want to enjoy your favorite chips and prefer not to make substitutions, just pour out a small serving and enjoy. Eating directly from the bag or a large serving bowl makes it likely you’ll eat way more than you realize.